How to eat to improve aging skin

I am 36 years old, recently I see my skin aging quickly, wrinkles, dark, what should I eat to overcome this condition? (Bao Hoa, Hanoi)

Reply:

At the age of 36 like you, women often show signs of aging more and more clearly. The most common and easily recognizable manifestations are skin that is less firm, less youthful, dark spots, sagging, wrinkles...

Skin aging is a natural condition of the body. However, women can improve, limit or slow down this process. A balanced diet, adequate nutrition, rich in anti-inflammatory foods helps keep skin healthy.

You need to ensure a balanced diet that includes a variety of ingredients such as cereals, vegetables, proteins, starches, fats, vitamins, and minerals. Balance between the three macronutrient groups including carbs, proteins, and fats. Cruciferous vegetables, fruits, nuts, and cereals have anti-inflammatory and anti-aging effects. The best way to absorb vitamins for the skin is directly from vegetables and fruits, not through functional foods.

Three basic principles you need to keep in mind to limit rapid skin aging include:

Supplement micronutrients and protein: You should maintain a diet with two indispensable sources of nutrients: micronutrients and protein. You should eat a lot of fruits, green vegetables and supplement protein from animal and plant sources to nourish the skin. Some foods rich in antioxidants should be eaten daily such as dark green vegetables, seeds, berries, dark chocolate...

Drink enough water every day: The body is about 60% water. The functions of body fluids include supporting digestion, absorption, circulation, saliva production, transporting nutrients and maintaining temperature. Water also promotes metabolism, helps eliminate toxins from the body, reduces acne and dark spots.

Eat less sugary foods: Eating too much sugar can lead to diabetes, increase inflammation under the skin, increase insulin resistance, create advanced glycation end products (AGEs) that damage collagen and elastic fibers. As a result, the skin stretches, the chemical process is faster. Eating sugar also makes acne worse, increases inflammation, secretes oil, and makes the skin rough. Skin tags can also develop more in people with diabetes or obesity.

Some natural essences such as Collagen Peptide, Sakura (cherry blossom extract), P.Leucotomos (South American fern extract), Pomegrante (pomegranate extract)... have the ability to deeply affect skin cells. Litchi Fruit essence (lychee extract), White Peony (white peony extract), Lemon Power (lemon extract), L-Glutathione also have this effect. They help reduce melanin synthesis to fade dark spots, increase collagen production, thereby making the skin brighter, firmer, and smoother.

In addition to nutrition, you need to get enough sleep because lack of sleep causes skin to wrinkle and sag early. The reason is that the body secretes a lot of cortisol, a "stress hormone" that breaks down skin collagen. You should establish a regular sleep routine, a quiet, soothing room, and avoid coffee and electronic devices before going to bed.

Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Clinic System

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